Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
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30 ounces (851g) frozen broccoli florets |
2 tablespoons (27g) olive oil |
8 tablespoons (114g) unsalted butter |
8 ounces (227g) white mushrooms |
1 1/2 cups (162g) panko breadcrumbs |
2 teaspoons (1g) dried sage |
1 to taste (0g) salt & pepper |
3 (9g) garlic cloves |
1 (110g) yellow onions |
3 tablespoons (23g) flour |
2 cups (488g) milk |
2 teaspoons (4g) mustard powder |
1/4 teaspoon (1g) nutmeg |
3 ounces (85g) cream cheese |
2 cups (226g) shredded cheddar cheese |
1/2 cup (0g) mayonnaise |
2 (100g) eggs |
Total | 1 serving | |
| Alanine (g) | 1.0 | 0.0 | 0.0 | 0.5 | 0.8 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.6 | 0.0 | n/a | 0.2 | 1.6 | n/a | 0.7 | 5 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Arginine (g) | 1.2 | 0.0 | 0.0 | 0.2 | 0.9 | n/a | n/a | 0.1 | 0.1 | 0.1 | 0.6 | 0.1 | n/a | 0.2 | 2.1 | n/a | 0.8 | 6 | 1 |
| Ash (g) | 5.6 | 0.0 | 0.0 | 1.9 | 4.6 | 0.1 | n/a | 0.1 | 0.4 | 0.1 | 3.5 | 0.2 | 0.0 | 1.1 | 8.9 | n/a | 1.1 | 28 | 3 |
| Aspartic acid (g) | 1.8 | 0.0 | 0.1 | 0.4 | 1.2 | n/a | n/a | 0.0 | 0.1 | 0.1 | 1.2 | 0.1 | n/a | 0.4 | 3.6 | n/a | 1.3 | 11 | 1 |
| Beta-sitosterol | n/a | n/a | 4.5 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 476.3 | 0.3 | 27.3 | 6.8 | 296.5 | 23.1 | n/a | 16.3 | 25.3 | 3.5 | 580.7 | 10.6 | 1.1 | 83.5 | 1,629.5 | n/a | 56.0 | 3,237 | 405 |
| Calories | 221.1 | 238.7 | 814.5 | 49.9 | 639.9 | 4.4 | n/a | 13.4 | 44.0 | 85.3 | 312.3 | 20.3 | 3.1 | 291.4 | 910.8 | n/a | 143.0 | 3,792 | 474 |
| Calories (kj) | 935.6 | 998.7 | 3,406.9 | 210.9 | 2,677.9 | 18.4 | n/a | 56.1 | 182.6 | 357.0 | 1,307.8 | 85.0 | 12.9 | 1,219.2 | 3,805.8 | n/a | 599.0 | 15,874 | 1,984 |
| Campesterol | n/a | n/a | 0.0 | 4.5 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 5 | 1 |
| Carbohydrates (g) | 40.7 | 0.0 | 0.1 | 7.4 | 116.6 | 0.9 | n/a | 3.0 | 10.3 | 17.9 | 22.7 | 1.1 | 0.3 | 3.5 | 2.9 | n/a | 0.7 | 228 | 28 |
| Cholesterol (mg) | 0.0 | 0.0 | 244.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 68.3 | 0.0 | 0.0 | 93.7 | 237.3 | n/a | 372.0 | 1,016 | 127 |
| Copper (mg) | 0.3 | 0.0 | 0.0 | 0.7 | 0.4 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.1 | 2 | 0 |
| Cystine (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.5 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.3 | n/a | 0.3 | 1 | 0 |
| Dietary Fiber (g) | 25.5 | 0.0 | 0.0 | 2.3 | 7.3 | 0.6 | n/a | 0.2 | 1.9 | 0.6 | 0.0 | 0.5 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 39 | 5 |
| Folate (mcg) | 569.9 | 0.0 | 3.4 | 38.6 | 173.3 | 3.8 | n/a | 0.3 | 20.9 | 42.9 | 24.4 | 6.5 | 0.4 | 9.4 | 40.7 | n/a | 47.0 | 981 | 123 |
| Folate, DFE (mcg) | 569.9 | 0.0 | 3.4 | 38.6 | 265.7 | 3.8 | n/a | 0.3 | 20.9 | 68.2 | 24.4 | 6.5 | 0.4 | 9.4 | 40.7 | n/a | 47.0 | 1,099 | 137 |
| Folate, food (mcg) | 569.9 | 0.0 | 3.4 | 38.6 | 40.5 | 3.8 | n/a | 0.3 | 20.9 | 6.8 | 24.4 | 6.5 | 0.4 | 9.4 | 40.7 | n/a | 47.0 | 813 | 102 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 132.8 | 0.0 | n/a | 0.0 | 0.0 | 36.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 169 | 21 |
| Fructose (g) | 7.1 | n/a | n/a | 0.4 | 4.0 | n/a | n/a | n/a | 1.4 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 13 | 2 |
| Galactose | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) (g) | 6.4 | n/a | n/a | 3.4 | 2.9 | n/a | n/a | n/a | 2.2 | n/a | n/a | 0.1 | n/a | 0.0 | n/a | n/a | 0.4 | 15 | 2 |
| Glutamic acid (g) | 3.2 | 0.0 | 0.2 | 0.8 | 6.7 | n/a | n/a | 0.1 | 0.3 | 0.8 | 3.4 | 0.2 | n/a | 1.1 | 13.8 | n/a | 1.7 | 32 | 4 |
| Glycine (g) | 0.8 | 0.0 | 0.0 | 0.2 | 0.8 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.3 | 0.1 | n/a | 0.1 | 1.0 | n/a | 0.4 | 4 | 0 |
| Histidine (g) | 0.4 | 0.0 | 0.0 | 0.1 | 0.5 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.4 | 0.0 | n/a | 0.1 | 2.0 | n/a | 0.3 | 4 | 1 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 6.9 | 0.2 | 0.0 | 1.1 | 7.8 | 0.4 | n/a | 0.2 | 0.2 | 1.1 | 0.2 | 0.4 | 0.0 | 0.3 | 1.5 | n/a | 1.8 | 22 | 3 |
| Isoleucine (g) | 0.9 | 0.0 | 0.1 | 0.2 | 0.9 | n/a | n/a | 0.0 | 0.0 | 0.1 | 1.0 | 0.0 | n/a | 0.3 | 3.5 | n/a | 0.7 | 8 | 1 |
| Lactose | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 2.7 | 0.5 | n/a | 0.0 | 3 | 0 |
| Leucine (g) | 1.1 | 0.0 | 0.1 | 0.3 | 1.6 | n/a | n/a | 0.0 | 0.0 | 0.2 | 1.6 | 0.1 | n/a | 0.6 | 5.4 | n/a | 1.1 | 12 | 1 |
| Lysine (g) | 1.2 | 0.0 | 0.1 | 0.2 | 0.7 | n/a | n/a | 0.0 | 0.0 | 0.1 | 1.3 | 0.1 | n/a | 0.5 | 4.7 | n/a | 0.9 | 10 | 1 |
| Magnesium (mg) | 153.1 | 0.0 | 2.3 | 20.4 | 69.7 | 6.0 | n/a | 2.3 | 11.0 | 5.2 | 63.4 | 14.8 | 1.1 | 7.7 | 63.3 | n/a | 12.0 | 432 | 54 |
| Maltose | n/a | n/a | n/a | 0.0 | 3.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.3 | n/a | 0.0 | 3 | 0 |
| Manganese (mg) | 2.5 | 0.0 | 0.0 | 0.1 | 1.5 | 0.0 | n/a | 0.2 | 0.1 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 5 | 1 |
| Methionine (g) | 0.3 | 0.0 | 0.0 | 0.1 | 0.4 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | n/a | 0.2 | 1.5 | n/a | 0.4 | 3 | 0 |
| Monounsaturated Fat (g) | 0.2 | 19.7 | 23.9 | 0.0 | 1.7 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 5.2 | 0.9 | 0.0 | 7.3 | 21.2 | n/a | 3.7 | 84 | 10 |
| Niacin (mg) | 4.0 | 0.0 | 0.0 | 8.2 | 10.7 | 0.1 | n/a | 0.1 | 0.1 | 1.4 | 0.4 | 0.2 | 0.0 | 0.1 | 0.2 | n/a | 0.1 | 26 | 3 |
| Pantothenic acid (mg) | 2.4 | 0.0 | 0.1 | 3.4 | 0.9 | n/a | n/a | 0.1 | 0.1 | 0.1 | 1.5 | 0.0 | n/a | 0.5 | 0.9 | n/a | 1.5 | 12 | 1 |
| Phenylalanine (g) | 0.7 | 0.0 | 0.0 | 0.2 | 1.1 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.8 | 0.0 | n/a | 0.2 | 3.0 | n/a | 0.7 | 7 | 1 |
| Phosphorus (mg) | 425.3 | 0.0 | 27.3 | 195.1 | 267.3 | 1.3 | n/a | 13.8 | 31.9 | 25.3 | 453.8 | 33.1 | 1.2 | 90.3 | 1,157.1 | n/a | 198.0 | 2,921 | 365 |
| Phytosterols | n/a | 59.7 | n/a | n/a | 13.0 | 3.4 | n/a | n/a | 16.5 | n/a | 0.0 | 4.7 | 0.4 | n/a | n/a | n/a | n/a | 98 | 12 |
| Polyunsaturated Fat (g) | 1.2 | 2.8 | 3.5 | 0.4 | 3.3 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.7 | 0.4 | 0.0 | 1.2 | 2.1 | n/a | 1.9 | 18 | 2 |
| Potassium (mg) | 1,803.2 | 0.3 | 27.3 | 721.3 | 317.5 | 15.0 | n/a | 36.1 | 160.6 | 25.1 | 736.9 | 29.5 | 2.1 | 117.6 | 221.5 | n/a | 138.0 | 4,352 | 544 |
| Proline (g) | 1.0 | 0.0 | 0.1 | 0.2 | 2.2 | n/a | n/a | 0.0 | 0.0 | 0.3 | 1.6 | 0.1 | n/a | 0.6 | 6.3 | n/a | 0.5 | 13 | 2 |
| Protein (g) | 23.9 | 0.0 | 1.0 | 7.0 | 21.6 | 0.1 | n/a | 0.6 | 1.2 | 2.4 | 16.0 | 1.0 | 0.0 | 5.1 | 56.3 | n/a | 12.6 | 149 | 19 |
| Retinol (mcg) | 0.0 | 0.0 | 762.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 151.3 | 0.0 | 0.0 | 305.9 | 583.1 | n/a | 160.0 | 1,962 | 245 |
| Riboflavin (mg) | 0.8 | 0.0 | 0.0 | 0.9 | 0.7 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.8 | 0.0 | 0.0 | 0.1 | 0.8 | n/a | 0.5 | 5 | 1 |
| Saturated Fat (g) | 0.4 | 3.7 | 58.4 | 0.1 | 1.9 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 11.1 | 0.1 | 0.2 | 16.4 | 47.7 | n/a | 3.1 | 143 | 18 |
| Selenium (mcg) | 23.8 | 0.0 | 1.1 | 21.1 | 40.8 | 0.1 | n/a | 1.3 | 0.6 | 7.9 | 9.8 | 8.3 | 0.0 | 2.0 | 31.4 | n/a | 30.7 | 179 | 22 |
| Serine (g) | 0.9 | 0.0 | 0.1 | 0.2 | 1.1 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.9 | 0.0 | n/a | 0.3 | 3.3 | n/a | 1.0 | 8 | 1 |
| Sodium (mg) | 204.1 | 0.5 | 12.5 | 11.3 | 1,185.8 | 0.2 | n/a | 1.5 | 4.4 | 0.5 | 239.1 | 0.5 | 0.1 | 273.5 | 1,403.5 | n/a | 142.0 | 3,480 | 435 |
| Starch | n/a | n/a | n/a | 0.0 | 96.6 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.3 | n/a | n/a | n/a | 97 | 12 |
| Stigmasterol | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1.1 | n/a | n/a | 0.1 | n/a | 0.0 | 0.5 | n/a | 0.0 | 2 | 0 |
| Sugar (g) | 11.5 | 0.0 | 0.1 | 4.5 | 10.0 | 0.0 | n/a | 0.1 | 4.7 | 0.1 | n/a | 0.3 | 0.2 | 2.7 | 1.2 | n/a | 0.4 | 36 | 4 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.5 | 0.0 | 0.0 | 0.2 | 1.6 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 3 | 0 |
| Threonine (g) | 0.8 | 0.0 | 0.0 | 0.2 | 0.7 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.7 | 0.0 | n/a | 0.2 | 2.0 | n/a | 0.6 | 5 | 1 |
| Tocopherol, alpha (mg) | 10.4 | 3.9 | 2.6 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.2 | 0.7 | n/a | 1.1 | 19 | 2 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0 | 0 |
| Tocopherol, gamma (mg) | 2.3 | 0.2 | 0.0 | 0.0 | 1.2 | n/a | n/a | n/a | 0.0 | 0.1 | n/a | 0.8 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 5 | 1 |
| Total Fat (g) | 2.5 | 27.0 | 92.1 | 0.8 | 8.6 | 0.2 | n/a | 0.0 | 0.1 | 0.2 | 17.9 | 1.4 | 0.2 | 29.2 | 74.9 | n/a | 9.5 | 265 | 33 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0 | 0 |
| Tryptophan (g) | 0.2 | 0.0 | 0.0 | 0.1 | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.1 | 0.7 | n/a | 0.2 | 2 | 0 |
| Tyrosine (g) | 0.5 | 0.0 | 0.0 | 0.1 | 0.6 | n/a | n/a | 0.0 | 0.0 | 0.1 | 0.8 | 0.0 | n/a | 0.3 | 2.7 | n/a | 0.5 | 6 | 1 |
| Valine (g) | 1.1 | 0.0 | 0.1 | 0.5 | 1.0 | n/a | n/a | 0.0 | 0.0 | 0.1 | 1.1 | 0.1 | n/a | 0.3 | 3.8 | n/a | 0.9 | 9 | 1 |
| Vitamin A, IU (IU) | 8,794.8 | 0.0 | 2,838.9 | 0.0 | 0.0 | 82.6 | n/a | 0.8 | 2.2 | 0.0 | 673.4 | 1.2 | 0.6 | 1,144.2 | 2,264.5 | n/a | 540.0 | 16,343 | 2,043 |
| Vitamin A, RAE (mcg) | 442.3 | 0.0 | 777.0 | 0.0 | 0.0 | 4.1 | n/a | 0.0 | 0.0 | 0.0 | 161.0 | 0.1 | 0.0 | 311.8 | 598.9 | n/a | 160.0 | 2,455 | 307 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.2 | 0.1 | 0.6 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1.8 | 0.0 | 0.0 | 0.2 | 1.9 | n/a | 0.9 | 6 | 1 |
| Vitamin B-6 (mg) | 1.1 | 0.0 | 0.0 | 0.2 | 0.2 | 0.0 | n/a | 0.1 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.2 | 2 | 0 |
| Vitamin C (mg) | 479.7 | 0.0 | 0.0 | 4.8 | 0.0 | 0.5 | n/a | 2.8 | 8.1 | 0.0 | 7.3 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 504 | 63 |
| Vitamin D (IU) | 0.0 | 0.0 | 68.2 | 15.9 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 21.3 | 54.2 | n/a | 82.0 | 242 | 30 |
| Water (g) | 777.9 | 0.0 | 20.4 | 209.7 | 10.5 | 0.1 | n/a | 5.3 | 98.0 | 2.8 | 427.9 | 0.2 | 0.0 | 46.4 | 83.1 | n/a | 76.2 | 1,759 | 220 |
| Zinc (mg) | 4.1 | 0.0 | 0.1 | 1.2 | 2.3 | 0.1 | n/a | 0.1 | 0.2 | 0.2 | 1.9 | 0.2 | 0.0 | 0.4 | 7.0 | n/a | 1.3 | 19 | 2 |
Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.